Sunday, January 26, 2020

WOD 1-27-20

Pause F. Sq 4 x 3
-------------------------
30-20-10
FSq (115/75)
HRPU
DU (x3)

What a weekend! Great job to both Mad City teams that
competed at the Barbells and Bacon comp at CF the Tracks!


Thursday, January 23, 2020

WOD 1-24-19

16 min AMRAP-
10 KBS (53/35)
10 box jump overs (24/20)
10 P. Press (95/65)

Wednesday, January 22, 2020

WOD 1-23-20

B. Sq 10-8-6-4-2
------------------------
A- 3 x 6-10 lateral step-up
B- 3 x 10 pallof press
C- 3 x 30-45 sec. plank


Tuesday, January 21, 2020

WOD 1-22-20

EMOM x 8- 2 PSN + 1 OHS
--------------------------------------
OPEN 11.1
10 min AMRAP-
30 DU
15 PSN (75/55)

Have some fun testing the FIRST EVER Open WOD!

WOD 1-21-20

EMOM x 8- 9 burpee over ball + 3 Dball over shoulder
*Rest 2:00
3:00 min max cal (your choice of machine)
*Straight into 200 ft Dball carry


Sunday, January 19, 2020

WOD 1-20-20

Split Sq 4 x 8
----------------------
15 thruster (115/75)
5 bar MU
12 thruster
4 bar MU
9 thruster
3 bar MU

Thursday, January 16, 2020

WOD 1-17-20

Parter WOD:
15 min AMRAP-
5 wall climbs
10 DL (185/135)
50 DU
While one partner works through reps,
the other partner holds choice of DBall, plank,
or bottom of squat. *May split reps any way




WOD 1-16-20

"Joe"
8 rds-
100 m run
16 WB (20/14)
*3 burpee EMOM

Joe is coach Holly's older brother.  He was involved in a serious
car accident 17 years ago that left him in a semicoma.  Each year
we do this workout to honor someone who would love to get up
and move right along with us.  When it gets hard, remember- we
do this because we CAN.  Thank you for always being so supportive
during this long, hard month!

Tuesday, January 14, 2020

WOD 1-15-20

1 set max effort *strict pull-ups
----------------------------------------
5 min EMOM- @ 4-5 less than max set
----------------------------------------
9-15-21
pull-up
SDLHP (95/65)


Monday, January 13, 2020

WOD 1-14-20

12 min clock-
Min 0-4:
20/15 cal AAB
20 DB SN
Min 4-8:
2 rds-
15/12 cal row
10 DB PCL + J
Min 8-12:
3 rds-
12 burpee
10 T2B
*at minute 12- 50 sit-ups




               

Sunday, January 12, 2020

WOD 1-13-20

Split Sq. 5 x 10
----------------------
6 min AMRAP-
3 Sq. CL (185/125)
3 F.Sq
12 ring dips


Thursday, January 9, 2020

WOD 1-10-20

40 sit-ups
30 hang DB SN
20 T2B
30 hang DB SN
40 sit-ups

Don't forget- short lecture on Saturday! Don't miss it.

Wednesday, January 8, 2020

WOD 1-9-20

Sumo DL 5-4-3-2-1
----------------------------
A- 3 x 12 cossack squat
B- 3 x 30 banded good morning
C- 3 x 1:00 dead bug hold


Tuesday, January 7, 2020

WOD 1-8-20

Strict pull-ups 5 x max effort
—————————————
2 x 5:00 AMRAP
3 M-Up bar or ring)
12 WB
36 DU
1:00 rest btw

Monday, January 6, 2020

WOD 1-7-20

1,000 m row
then- 4 rds-
15 KBS
15 burpee
then-
300 ft. FR-OH carry



Sunday, January 5, 2020

WOD 1-6-20

Split Sq- 12-12-12-12
------------------------------
6 min AMRAP-
9 DL
6 HPCL
3 S2OH
*with axle bar



Thursday, January 2, 2020

WOD 1-3-20

Partner WOD-
30 DBall over the bar
40 HPSN (115/75)
50 SDLHP
60 FR Lunge
*split reps any way

Working on that mobility. Brandon is working hard, and
staying super consistent.That's the key!

Wednesday, January 1, 2020

WOD 1-2-20

4 rds-
25/20 cal AAB
150 ft. farmers' carry
50 DU
*2:00 rest


WOD 1-1-20

HAPPY NEW YEAR!

2,000 m row
20 squat clean thruster
*bodyweight